The Ultimate Guide to Powerlifting for Beginners

Programming basics

Powerlifting for beginners program is quite different from traditional "gym bro" workouts. You'll usually have less lifts during any given week to allow your body to recover from the intense workouts. If you're just starting out, you should lift three times a week, four at the very most. You'll also want to prioritize heavy weight and low rep ranges (1-5 reps per set). Hypertrophy (8-12 reps per set) is used by powerlifters too–but when you're just starting out, you can save hypertrophy for any accessory work that you do. 

Accessories are exercises that aren't squat, bench, or deadlift (SBD). But their purpose is to indirectly increase your SBD numbers. They're also good for targeting any weaknesses you may have. For example, if you're right handed, you may find that your left arm is weaker due to less everyday use. Therefore, accessory work such as dumbbell bench press or bicep curls can help correct that weakness.  

Powerlifting for Beginners PDF

Click to download an awesome powerlifting training program PDF for beginners! Total Strength is a great program to try when you're just starting out.

You can also check out our FREE POWERLIFTING PROGRAM.

All things supplements & equipment

A mistake many beginners make is spending a TON of money on supplements and equipment; neither of which are required to be a beginner powerlifter. However, if you're serious about getting strong and potentially competing, supplements and equipment can give you a competitive advantage. AND certain equipment is great for keeping you safe and healthy. 

As for supplements, I personally take creatine and glucosamine chondroitin. Creatine is taken by many powerlifters to help them increase their strength, and I take glucosamine chondroitin to keep my joints healthy. Occasionally, I drink protein shakes to help me meet my daily protein goal. Again, taking supplements is NOT necessary, and it's always a good idea to speak with your doctor before adding new supplements into your diet.

As for equipment, a lifting belt and good shoes are a great starting point. Make sure you have flat, stable shoes (no sneakers). A lot of powerlifters like Converse, but others lift in a lifting-specific shoe such as Notorious Lifts (the shoe I use for squat, bench, and deadlift). Lifting in sneakers is dangerous, and it will hinder potential progress. If you can't hit depth when you squat due to limited ankle mobility, you may want to invest in a heeled squat shoe. 

I also recommend purchasing a leather belt. I personally like lever belts, but prong belts are usually cheaper. Wearing a belt allows you to brace, and it is meant to help protect you from injury. However, don't wear a belt on light sets–save it for heavier sets when you really need it.

Other notable powerlifting equipment includes wrist wraps and knee sleeves.

Powerlifting diet

In all honesty, a powerlifting diet doesn't have to be anything special, and that's one of many things I absolutely love about this sport. For example, I don't have to feel bad if I eat out with family or if I decide to devour a giant bowl of ice cream. But don't get me wrong, you should try to be conscious of your diet if you're serious about powerlifting at a high level. You'll mostly want to monitor your protein and carb intake as well as your hydration. Being dehydrated can majorly affect your lifts for the worst. 

As a general rule of thumb, consume one gram of protein per pound of body weight. I weigh 190 pounds, so I aim to eat 190 grams of protein daily. Otherwise, you should be eating high carb and low fat (always check with your doctor before making major diet changes).

Powerlifting recovery

Alongside adequate protein consumption, sleep is HUGE for muscle recovery. Try to get seven to eight hours of good sleep every night (I know that can be easier said than done, but it's SO important). If you can, try to also keep your stress levels to a minimum. High cortisol levels can actually inhibit protein synthesis.

Other great options for muscle recovery include foam rolling and/or massage gunning. I LOVE to do both! Foam rollers are generally cheaper than massage guns, but they don't push as deep into the muscle. Massage guns give a better deep tissue massage which can be a life-saver for the days that you're super sore.

Preparing for your first powerlifting competition

When preparing for a powerlifting meet, the most important thing is to practice like you perform; powerlifting form is so important to dial in from the very beginning. For example, you'll always want to be squatting to depth in during your lifts. You'll also want to pause the barbell on your chest in between bench reps, and you'll want to deadlift without straps. Basically, make sure you're doing all your lifts to powerlifting competition standard. 

Along with those things, you'll also want to become familiar with and practice meet commands. Each powerlifting federation is different, so you'll want to become familiar with the commands and rules that are specific to your federation.

For more information on preparing for your first powerlifting meet, check out this post:

RELATED POST: 8 Powerlifting Meet Must-Haves: The Ultimate Checklist for Women

The takeaway

There are many lifestyle aspects to consider when it comes to powerlifting for beginners female. This post covered everything from programming workouts, powerlifting equipment and supplements, diet, muscle recovery, and how to prepare for your first powerlifting meet. We hope this helped you better understand powerlifting for beginners and how to move forward in the best and most effective way possible!

This post was all about powerlifting for beginners program.